Polarized training
90 watchers
Aug 2020
3:28pm, 13 Aug 2020
2,900 posts
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J2R
HOD, not sure in terms of percentage. But I seem to have settled into a pattern of running easy (below 70% of heart rate reserve) every day, normally about 5-6 miles, including one rather longer run of maybe 9-12 miles. Once a week I will do a speed session concentrating on developing endurance, which may be 1km reps, or maybe a 5k time trial like we had at the club this week, and on another day I will do a shortish speed session concentrating on leg strength, so short sprints or hill work (increasingly necessary as I get older). I don't always do both sessions in a week, but if not, I will try to alternate. So in terms of time, maybe 20%.
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Aug 2020
4:55pm, 13 Aug 2020
71,081 posts
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Gobi
HoD - none
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Aug 2020
5:38pm, 13 Aug 2020
2,902 posts
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J2R
Gobi, are you saying you don't do any high intensity training at all?
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Aug 2020
5:50pm, 13 Aug 2020
3,994 posts
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Kieren
HOD - I'm new to this but in theory, no zone 3 in last 16 week plan although my HR has drifted into zone 3 and higher in the recent heat and between intervals. I worked out a few pages back that the plan from Jack Daniels had me at almost exactly 80:20 zone 2:4. The beginner general fitness plan has has had sessions with intervals up to 5 minutes in zone 4 heart rate - at threshold and above. This is my last week on that 16 week plan so I'm taking a bit more rest before I graduate to the next 16 week plan. A glimpse of that shows the introduction of faster but shorter repeats which I expect will pull me into zone 5, followed by rest periods mixed with intervals like the last plan that should be zone 4. I don't imagine the ratios on the new plan are probably almost exactly as noted by Canute in the "about this thread" section. All of that said, I am quite low volume at the moment with about 4.5 hours a week so recovery time is not a constraint at the moment. I hope to increment the volume in next weeks block. |
Aug 2020
5:55pm, 13 Aug 2020
35,037 posts
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Hills of Death (HOD)
20% is about right although I’ve been about 10% last few weeks
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Aug 2020
7:41pm, 13 Aug 2020
71,082 posts
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Gobi
None running , havent been below 6.30 pace since April However from my 25 hours or so a week of cardio I do race on the bike but less than 5hours a week is zone 3 and above. |
Aug 2020
9:28pm, 13 Aug 2020
4,508 posts
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FenlandRunner
Some weeks - none. Others - maybe 5%.
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Aug 2020
11:32pm, 13 Aug 2020
2,903 posts
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J2R
Gobi, so it looks like the high intensity bike stuff you're doing helps your running. That's really interesting, as I would have imagined the high intensity work would need to be more, rather than less, activity-specific than the easy work. I.e. targetting specific muscles.
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Aug 2020
11:47pm, 13 Aug 2020
2,904 posts
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J2R
I should add, Gobi, that if you're doing 25 hours a week of cardio, then that's probably a whole different ball game! I did 10:45 last week, and that was a big week. Mind you, I'm not doing any cycling at the moment, and that is always more time-consuming.
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Aug 2020
12:06am, 14 Aug 2020
71,091 posts
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Gobi
J2R - I'm doing 100 to 120 hours a month of training and have done all lockdown. I have had no motivation to hurt myself running as I have no races, however I can race(virtual) on the bike hence all speed work is bike focused. The heart and lungs should have no idea how they are being trained by bike but we shall find out when I do have to do a running race. However, even when i was running 100 miles a week I rarely did more than 20 of them at effort and most of the time it was probably less than 10 :¬) |
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